Preparing You for "Murph" on Memorial Day at WildFire CrossFit!


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Memorial Day is in 2 weeks, and at WildFire CrossFit, we are going to celebrate with a Hero WOD.

In fact, not just any Hero WOD, we are going to do THE Hero WOD, “Murph”. Hero workouts are named after fallen members of the military and first responders to honor the sacrifice they made.
 

These workouts are longer, heavier, and more challenging than most of the workouts we do daily, and “Murph” is where it they all started.

Named after Lieutenant Michael Murphy, a Navy Seal, was killed in Afghanistan in 2005 during operation Red Wing. He put himself in a position, knowing he would be under heavy enemy fire, to get a radio signal so he could call for reinforcements to save his men. The only survivor of their unit, Marcus Luttrell, wrote the book “The Lone Survivor” in 2007 and helped to write the movie with the same name in 2013.

When we think of the sacrifice so many of our brave men and women have made, protecting our country and ensuring our freedom, hopefully it will motivate you to go faster and push harder to get through the workout.  

“Murph” consists of a 1-mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, and another 1-mile Run, that will all be completed for time.
 

We will have several options for modifying this workout such as partitioning it into rounds, putting a time cap on it, or both. The point is still to make this workout as challenging as possible, and still get through it.   

Every year we see how unprepared athletes are for this workout, not because of their score or time, because of how sore they are afterwards. That’s why this year, we have added some specific training to get you prepared for “Murph”, and YES, it should have a positive impact on your time AND how you feel afterwards.  

TODAY at WildFire CrossFit, just like last Monday, we have a workout that is designed to help you get prepared for “Murph”. Every day, we do workouts that are designed to help you get stronger, faster, and all around better. Just like before the Open competition, it’s important to add specific training so you are ready for the workouts we know we will be doing and want to do our very best on.

Last Monday, we did 100 Pull Ups for time with 4 Box Jumps every minute on the minute until the pull ups are complete.

Today, we are going to be doing 10 Rounds of 20 Push Ups and 10 Sit Ups. While this workout is For Time, we are also going to be putting a 12-minute Cap on the workout. Whatever reps you don’t complete, will be added to your score in seconds.

AND, this Friday, we are going to be doing 3 rounds of 2 Min Max Effort Air Squats followed by a 400M Run.  

So, get into WildFire CrossFit Today, for a GREAT workout and proper training for the Hero workout “Murph” and think about how your efforts honor those who have fallen in the line of duty protecting this great country.


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